Low-fat, folate-rich lentils pack strong nutritional punch

French Lentil Soup

French Lentil Soup

February 26, 2007|JILL WENDHOLT SILVA McClatchy Newspapers

A Lenten favorite, lentils have long been served as a low-fat meat substitute. The lens-shaped legume dates to biblical times. A plant source of protein that cooks quickly, lentils remain an important food staple in many cultures around the world. Want even more bang for your buck? Lentils also contain iron, calcium, magnesium, heart-healthy soluble fiber, phytochemicals and folate, a B vitamin that helps the body manufacture blood cells. Many foods, such as rice, cereals and breads, are fortified with folic acid, but The Star's French Lentil Soup is naturally high in folate. For women of child-bearing age, failure to get enough folate can lead to birth defects such as spina bifida. The government recommends women consume 400 micrograms of folate a day, and 1 cup of cooked lentils contains 358 micrograms. But everyone -- including men, the elderly and anyone who suffers from depression -- can benefit from more folate in their diets. "I always recommend eating a source of protein at every meal, and lentils are a great choice. They have B vitamins, lots of nutrients and they're very tasty," says Mitzi Dulan, a registered dietitian and sports nutritionist for the Kansas City Chiefs and Royals. Shopping tip: You can buy dark green French Puy lentils at specialty stores such as Whole Foods and Dean & Deluca. We paid $8 for 17.5 ounces. Why pay gourmet prices when you can buy a pound of common brown lentils for about $1? Other varieties of lentils such as Egyptian or red lentils popular in Indian cooking tend to fall apart. If you don't have leftover ham on hand, pick some up at the salad bar of your local supermarket. Cooking and storage tips: Lentils are a great pantry staple. They can be stored in an airtight container for up to a year. Unlike dried beans, lentils do not need to be soaked in water. Cooked lentils will last up to three days when kept covered in the refrigerator. Pump it up: To help your body absorb more iron from lentils, eat them with foods high in vitamin C, such as tomatoes, green peppers, broccoli, citrus fruits or juices. Makes 10 servings 3/4 cup cubed lean ham 1 1/2 cups green French Puy lentils 1 cup dry red wine 1 onion, diced 3 stalks celery, finely diced 1 carrot, finely diced 1/2 cup chopped Italian parsley 2 teaspoons dried rosemary, crushed 1/4 teaspoon salt Ground pepper to taste Place the ham in a soup pot or Dutch oven. Add 10 cups water and remaining ingredients. Bring to a boil over high heat. Reduce heat and simmer 1 hour or until lentils are tender and broth is rich. Per serving: 149 calories (8 percent from fat), 1 g total fat (trace saturated fat), 8 mg cholesterol, 19 g carbohydrates, 12 g protein, 340 mg sodium, 10 g dietary fiber Recipe developed for The Kansas City Star by professional home economists Kathryn Moore and Roxanne Wyss.